Of which 8.3 g sugars and 7.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (tomato) · Lean protein (poultry) · Vitamin B6 (poultry)
Allergens gluten, egg, milk
Light oven-baked francesinha (Porto's famous sandwich)
Porto's francesinha, baked in the oven with lean meats and a no-added-sugar sauce.
Ingredients
- 2 slices whole-wheat bread (70 g / 2½ oz)
- 100 g (3½ oz) sliced smoked turkey breast
- 50 g (1¾ oz) lean cured ham, sliced
- 2 slices reduced-fat Edam-style cheese, queijo flamengo (40 g / 1½ oz)
- 1 egg (optional, fried, to serve) (50 g / 1¾ oz)
- 200 ml (¾ cup) sugar-free homemade tomato sauce
- 100 ml (½ cup) homemade vegetable broth
- 1 small onion, chopped (30 g / 1 oz)
- 1 clove garlic, minced (3 g)
- 1 bay leaf (1 g)
- piri-piri (optional), to taste
- 1 tsp cornstarch (optional, to thicken) (3 g)
- salt and black pepper, to taste
- olive oil, for greasing
Method
- For the sauce, sauté the onion and garlic in a drizzle of olive oil until translucent. Add the tomato sauce, vegetable broth, bay leaf, piri-piri (if using), salt and pepper. Simmer over low heat for 15–20 minutes.
- If you want a thicker sauce, dissolve the cornstarch in cold water and stir it into the sauce until it thickens. Remove the bay leaf.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Chicken & Poultry”. The English edition is coming soon.
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